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Hello boys and girls. This is Tim Ferris. Welcome to another episode of the Tim Ferris show where does my job to deconstruct world class performers, all different types to tease out routines habits and so on that you can apply to your own life. This is a special in between a so which serves as a recap of the episodes from the last month. Features a short clip from each conversation in one place.
So you can jump around get a feel for both the episode and the guest and then you can always dig deeper by going to one of those episodes view this episode as a buffet to wait your appetite. It's a lot of fun. We had fun putting together and for the full list of the guests featured today. See the episodes description probably right below where we press play in your podcast app or as usual you can head to Tim.BlogSlash podcast and find all the details there. Please enjoy.
First up, Greg McKeon author of essentialism that discipline pursuit of less and effortless make it easier to do what matters most. So you have that farewell with your daughter sending off to Manaus right I've always wanted to visit but that's a separate story so where do you go from there right because people have these realizations. Maybe they go.
I have no idea they go on a rafting trip with friends they think themselves. Oh my god this was so nourishing I deepen my relationships with three of my most cherished friends and I need to do more of this but then it like. Like sand through the fingers slips away as they re enter their daily lives and that's kind of it things get busy things get crowded out so what do you do or what did you do or what are you doing after you have that realization.
Let me answer this in this conceptual way for a while right like why have all sorts of limitations that make focus challenging that make prioritization challenging that make relationships challenging and all of us have our own business. I have our own mix of literally DNA can predispose us to various weaknesses and so the key for me seems to have been.
I have to build I mean the word gets overused like build a system that's equal to that challenge and so I have like a paper plan of I built and designed myself and keep adapting all the time as soon as I learn.
Oh that's kind of a weakness for me I build something in and oh that's a tendency where I make tradeoffs that not pleased with later I build something in so that it on me and this really is the whole idea of effortless right like effortless execution is I don't want to trust my weaknesses. I want to build a system that means my weaknesses become something like irrelevant that's what I'm trying to build.
One of those things like I mean literally physically my I take it with me everywhere my personalized plan I take everywhere literally everywhere I go I will have it and so in it I have the key relationships of my life right and that for me is very simple that's my wife and a that's our four children they are the thousand
X's in my life and then there is a select group of friends and then there's a much broader group of people that I also am building relationships and making sure I'm checking in on the really matter to me if I fail in those relationships then probably everything's probably okay but
if I fail in my relationship with the thousand X's is like no nothing's okay you're like with my wife and I like let me use that as an example if I'm innocent and old saying but it's like if things are bad in your marriage it doesn't matter how good anything else is nothing's good.
And if everything's good in your marriage like it doesn't matter how bad everything else is everything is everything is good it's like this is so disproportionately important and so I don't think I can separate my answer to your question without saying yeah it's actually the establishment building of this family that means there is a permanent system in place to help me remember what matters and who matters when do you revisit that in other words if you're carrying this with you
everywhere and it seems like and again I'll just I'll add in my thoughts and then you can refot as we go but it seems like unlike a lot of folks and this would include me who probably start with what should I do right what should my priorities be seems like you are starting with who and if you have this constant reminder which acts as a system I'm wondering how you use that system right because I think about my phone I have
1,379,000 make it that up notes on my phone I'm like oh I this is so important I'm definitely going to come back and read this and 99% of the time I never look at it again so how do you use this list of people the way that
my binder works like the first section is all about direction sort of let's say essential intent for my whole life like what really really matters it's as succinct as possible it's a few pages in total that's always the place to begin right because I want to come back and get centered in
what I have come to learn is closest approximation to the purpose of it all and I literally have to come back to it right like you've heard the metaphor before but you know the idea of a flight is off track 90% of the time like an airplane literally only gets to where it's supposed to get to at the time it's supposed to get there because it
is just constantly along the way and and I feel like that myself to like for example I don't think that I'm better at being an essentialist than anybody else I think if there's any advantage I've had in that journey is that I just really admit I'm a non essentialist easily and so it's this idea like there's only two kinds of people in the world there are people who are lost and there are people who know they are lost it's like I know how easy it is to get lost
never heard that that's good I'm looking that definitely I will look properly at those few pages once a week right like every Sunday morning I will look through that I will read through it all in the schedule that's in your calendar yes Sunday morning that's right and but but then at other times through the week if I feel that sensation I know people feel this you know
that just sort of feels a bit crazy it's feeling just a bit frenetic and frankly what I just texted and yesterday like Matt in the morning I'm like Matt I just feel so lost and I don't mean for the last six months I mean for the last half hour what is I don't feels a lost right now okay that's right that's the signal go back gets centered take a moment what really is the intent what matters in your life okay now from that you know
that you start designing your day and I have some thoughts specifically about that but you know you're asking the the year process I guess you're asking my system so that's once a week okay so for per day let's get to that so I've come to call this the one two three method I do not do it every day man I wish I was doing it every day but I do it more often than I don't do it and it's simply this and it has to be written down for me in paper and pen
like not in technology free of technology and I try now more often than not to have this power half an hour right like where I don't go to text an email or apps or my phone for the first 30 minutes and I do that I haven't been doing great at that recently but I still do that more often than I don't and so in that then
instead of doing that I'm in my planner and I'm literally writing what's the essential for today is the one most essential today most born person most important action for that person number two is I write two things that are essential but urgent that's like you know it could be all sorts of things any you know
whatever's got a deadline on it finish this writing assignment by this deadline it could be finished these financial things for you know retirement documentation stuff but I don't really want to get to but I know it's important and there's a deadline and then the third thing is three things that are maintenance items right so that's just I mean that's anything that if I don't do it it's not important today but if I don't do it it will make life a lot harder later it's like an effortless
strategy and so that's the one two three method right one essential two things that essential urgent three maintenance items would you mind Greg giving me just some concrete examples so we can visualize what this looks like they don't have to be real I mean they could be hypothetical but just to give an example of what a one two three might look like
I'll just sort of talk through as I talk through yesterday so yesterday I was in California in LA or an event as doing a keynote I had my oldest daughter grace with me so the when I was taking and I like oh man I'm just kind of feeling a bit lost after I expressed that I was like okay get focused what is the essential for today the number one thing oh it's
graces here's my relationship with grace and you to make sure that we connect today that we're not just with each other all day like I tried to travel with one of my children about 80% of the time for keynotes and and so that's built into the system but you still have to be present and connected and so that was the priority the two things that are essential and urgent right like one of them the keynote right that's coming up and I don't really know how to phone it in on a keynote and I
certainly fear phoning it in because it's like such an opportunity missed the thing is coming like that that moment will arrive and you're going to be on stage and it was for 500 people it's the non trivial event and all the senior leaders of the organization and that was one of the key urgent tasks and then the next urgent task was to do it some family
members who are I won't get into the precise details of it but the some health challenges involved so I've sort of taken it upon myself to say okay how could I maybe kind of be a little bit of a coach which is not really the natural relationship I have with them but I'm risking it because I think it really matters and they seem to have responded really positively and so I wanted to keep that going that would be the next thing and then of course maintenance items from there
maintenance items literally included was before the couple of days before California so like literally I have to unpack everything put everything back in its place make sure that that's just in order so that you don't get behind on those things I needed to respond to a key email about a contract that we've been a negotiation with over the last couple of months that would be an item of
maintenance so when you're talking about the few pages that you would review on Sunday mornings what would be an example of something from those few pages because I feel like this would be very helpful for me in the sense that I feel like I am pretty good at staying on task I'm pretty good at keeping the important things in mind and majoring in the major things however there are certainly times when and weeks when I get a little lost
and end up doing a lot of minor things and at the end of the week couldn't really point to what I've achieved what might be some examples from those few pages if you don't mind sharing I have two pages at the beginning that I don't share anywhere but it's very carefully worded the highest expression of what I think the fullest manifestation of my life can be
it's not goals it's beyond that it's like who you can be what your most important relationships can look like and it's sacred right like that's how I deal about that and so that's all the most important centering part of it because literally if you don't get clear on that nothing else matters in the system right if you execute superbly on things that end up not being what your life needed to be about then it doesn't matter
efficiently doing what should not be done at all of course is like it's a form of madness right like it's you speedily going the wrong direction
next up dr. Nolan Williams associate professor at the Department of Psychiatry and Behavioral Sciences at Stanford University School of Medicine and director of the Stanford Brain Stimulation Lab so Dierdra is maybe in her 50s 60s female in Bay Area who has suffered from bipolar disorder much for life and pretty successfully treated for the mania side of things over the years
as a psychiatrist taking care of that partner Marin and happened to slip into this pretty severe depressive episode a couple of years back it's been maybe like four or five years now and her psychiatrist had actually gone to see a talk that I gave
this mood disorders day like the year before we're talking was really early on when we were working on a rapid acting nurse stimulation approach so the psychiatrist heard the talk and then her patient kind of fell into this really bad suicidal depression and so she reached out to me to treat her
and I got on the phone I'll never forget it was like a Wednesday and I got on the phone with her psychiatrist and she was telling me symptomatically how bad off she was and I was like I don't think we treat her out patient she's like way too ill I think she is going to the
impatient hospital so essentially gave her some information on how to do that so I see her the next morning and she's in really bad shape what does that mean I kind of that show up when people are at the level where they like kind of definitively need to go into the hospital
they're not really totally communicative anymore and they've got some cognitive issues sometimes and so in her case you know she couldn't look in the eyes look at the ground and she was doing this rocking thing what you can see in pretty severe depression it's kind of this kind of Tony overlap symptoms you know I mean she's like at the kind of the very end of the spectrum one of the highest very patients we've ever treated so she was like a score of 50 in the Moderna of 60 like very very severe
right and just rocking and not really talking and and the husbands recounting everything she had bipolar one so she's hypomanic I think or manic like two weeks before and then dropped into this very very severe depression so it was her daughter and the husband they're sitting in the room with me and I said they want me to treat her and I say listen like Friday we go Monday to Friday like you have to find a way basically to keep her well from now until Monday
and that means and by well you mean safe like like preventing self-hunt. Yeah exactly so keep her not having a suicide attempt basically from now until Monday is very suicidal and I said you're going to have to like take every knife I don't think any guns but gun chemical like scissors
everything out of the house the whole all of it has to go and you guys have to be on like a 24 hour you know watch until Monday and so Monday morning rolls around and we we bring her in and the craziest thing we had like a repair on the motor threshold coil
which is the coil you use to kind of get calibrated on the intensity and it shorted out the device blue the capacitor bank up on the first stimulator blue your flex capacitor yeah it like 7 a.m. and I mean you can't imagine how stressful that was
so we had a second machine I'll tell you about later we were running this you know trait hypnotizability modulation study and it was over at the scanner so it was like pretty far away and this things way like 100 pounds I had to send my team over there run over there and grab it bring it over and luckily we're able to kind of get her going and treat her with the second machine she was in really really bad shape that morning and by five o'clock that afternoon she was basically normal
and the next morning she was like totally zeroed out and completely normal meaning no suicidality meaning no depression no nothing I mean she looked like any person walk in the street like totally normal and that was in 24 hours and we've seen this with bipolar patients quicker or it'll happen really quick for like a bipolar one patient you can get it done and sometimes in a day just for clarity by get it done and don't worry people listening
we're going to define terms and get into all this but you're talking about accelerated TMS yeah we're talking about accelerated TMS our rapid acting or stimulation approach we're able to get people out of these states and in normal mood you know and in short periods of time generally
like 2.6 days on average for major depression patients but quicker of bipolar we've seen especially a bipolar one patients so she was totally out of it in 24 hours I remember it was like right around July 4th or something and so we you know the whole team left
I guess we'll talk about caffeine later too so my wife and I are like big fills coffee fans and so I'll never forget this either so we go down to the fills coffee and Paul Alto after I saw them I'll never forget it Clark Lehman her husband was also went to fills it no I was going to be there and I look over and this guy is just kind of staring at me and I was like hey how are you?
I see again I just saw like I like 10 minutes ago and he's like I still don't understand what happened and it makes sense right like to take somebody from the worst you've ever seen them mood wise to like normal in such a short period of time was remarkable for him and you know it ended up being that you know after that period they actually went out and really were helpful with a lot of the philanthropy that led to the trials
being funded and ultimately the clearance and Clark and Dirger really were advocates and have continued to be advocates for this to kind of get it out into the world and he it was totally based off of that experience of feeling him feeling helpless
you know and going from that to feeling like it was all solved and I think she went maybe a year completely symptomatic ended up needing to retreat again at some point but gets like these little touch ups here and there and is able to stay well on going and depression
as they tell me depression is not her problem anymore and so that's good she's a great illustrative case of what this can do and I think with the promise of it can be Next up Noah Kagan founder of AppSumo.com and author of Million Dollar Weekend the surprisingly simple way to launch a seven figure business in 48 hours just to share another story of that I noticed through all of my work that I like deals I like marketing and I think the software thing is going to be big
how do I do this very quickly to find out if there's something people actually want and that's the reason you have weekend because you have 52 chances to change it if it doesn't work one guess what you have another one and another one
and at least understand a process you're so good at this you're so good at thinking about that so how do you like experiment and so with AppSumo I was like I think there's something with these three things let me try to do a weekend I called emailed Imger this college kid
said hey I want to do software deals I'll pay $7 for when I sell for him he's like I'll get free money that's cool so cold email it was just and it was funny I didn't know how did you find the college good to cold email because I went to Imger.com oh sorry yeah no no not a right call
I was some like name for Mazur by John okay Imger.com No no no no the website Imger.com so I knew that the problem with software deals like good prices I knew that I'm a redder and I was like well that's who where the customers are and then
that's who the customers are and where they are and I was like they want Imger that was the most popular product at the time that was all over it so basically cold emailed Allen just Allen at Imger.com it was like hey I want to promote you $7 for deal you get free money
so it won't cost you and then I was like well I can get this posted on reddit and I even cold emailed the founders of reddit and was able to get them to give me free ads yeah how did you do that so you're asking I know why would they give you free ads I don't really know actually that's bullshit no no what was the pitch though the pitch was too full one I said I knew someone they knew so I worked with Chris smoke when I started previous companies he knew Chris slow
so we're at Chris smokes so so when you're sending an email it's really strong subject line or any messages like referred by blah at least you're going to get open or reply so hey I'm working by the way don't bullshit that because you'll get fact checked
I just got someone fact checked with me like Jordan Hart you know Jordan Hartman yeah he's a good buddy my he fact checks someone who messaged me like hey no okay he's working with you hit me and but Jordan messages me of course yeah I was like no I'm not yeah it was a little bit more than that
basically I said hey I'd love to just treat you to lunch and share more what I'm working on and so I took him to a pork store cafe and hate and I just shared what I was working on and said I'm doing this idea for software deals I want to focus on reddit
I'm a huge reddit herb in the reddit is in 2006 it's with Imger I'd love to see if you can give me free ads there wasn't a bigger ass than that again we come back full circle it's because it you know I like asking a practice asking everyone can ask it's like sure crazy part of that story fast forward about six months I asked him again and he's like $10,000 okay but I highly appreciate Chris and reddit for giving me that free it was they were just getting their ad platform out
yeah yeah yeah yeah yeah okay yeah that was a good chance for them to showcase something or have a case study that it worked well so I launched it I was like if I can do 200 sales this is obviously a little bit bigger than what I'm encouraging others if I can get 200 sales within a very short time this is it and let me just break down the website I paid $48 to a guy named Muhammad who I can still recommend to people to help me put a PayPal button on absume.com and I spent $12 on absume.com
which I know I should have maybe done even not the website but that PayPal button people when I post on reddit hey I've got a deal on Imger pro instead of $24 it's $12 and I gave out on $7 immediately that first $12 sales the best it was so sweet and I remember and this is the thing people
were like well how do I scale I emailed the codes for every 200 person you know what my back end was Gmail I got the paypal notification and then I sent him an email saying thank you so much here's your code for Imger pro what other deals do you want me to get and that is what's led now to like a hundred percent team and we have all these crazy products we've launched on so many different things from absume.
we have a 20 25 person engineering team it started with literally manual Gmail codes and so the concept there is just how so fucking basic I didn't let all these other things get in the way yeah and also that super primitive back and so you're talking about highly manual
but high touch with the customer yes yes gives you a lot of really valuable input and even though we've been talking about the word scale is kind of a for little word in one of the very first episodes of masters of scale that read off-mended he interviewed Brian Chesky of Airbnb
and it's a great episode and one of the key tenants in the beginning for Airbnb was do things that don't scale and those things tend to be highly manual helping people take photographs of their places and what they learned then led to a lot of what we've seen.
next up dr. Andy Galpin professor of kinesiology and co-director of the center for sports performance at california state university fullerton and host of the new podcast perform last year slash this year do you have a plan for supplementation what I have done over the last say nine months which is and this is going to sound like a shameless
plug some involved with these guys but probably what I would do this ski season is I would have a never ending supply of Maui new a venison sticks like the unsweetened yeah like no additional sugar and that has proven for me to be just about the easiest way to get nutrient dense 30 grams of protein in the morning I can just throw those my ski jacket too so that will probably take the place of eggs yeah also just for convenience in terms of supplementation I would say last year
I kept it pretty simple I would say I was taking magnesium some electrolytes generally magnesium in the morning and then I went back and forth on creatine I know that there are so many different benefits to creatine I was cognizant of not wanting to carry too much weight like additional water weight if I was going to retain a lot more water
oh yeah so use that intermittently I would often use that around cross training so I was like kind of going to the gym yeah athletic greens again this can sound like a plug but I've been using that stuff since 2000 whatever nine 10 supplementation we could say you know I could be brief here if you'd like but absolutely making sure magnesium is there magnesium is released in sweat
at very low quantities but it's still enough when you sweat the amount that you're potentially also with skin like I'm going to sweat my ass off yeah I'll be working so you want to make sure that that stuff is high creatine is great if you're going to use it I wouldn't use it the way you did I'll use it or don't okay so having it like on certain days or not is probably not make it daily or not yeah because it takes a chronic effect
for it to really start to matter unless you're going a really high dosage so I wouldn't be super concerned about the water retention aspect of it because you might even be a plus yeah let's go say we're having a good time with that anyways right any recommendation if you try and doesn't work you don't like it
and what are we talking about it's like five grams a day or would be that's the number that's the standard that's what one throws out but I would say the same thing of like like the protein yeah why can't we for guys our size fine I'm probably going higher I'm also never measuring creatine to be totally honest like I'm just taking big scopes and throwing it in there yeah like seeing what happens
there's actually really interesting data on the more recent stuff the more interesting stuff on creatine is around bone health brain health and overall even like mood brain all is no joke yeah but that's been 10 to 20 grams a day I have experimented with that chronically and just looking at verbal it's recall yeah and also just like verbal acuity and in stuff in podcasts I mean I've looked at this someone is end of one it's just self reporting but for me it's pretty noticeable
you don't have to do anyone there's data yeah there's tons of it out there that's nothing's perfect but yeah there's actually another review article just this week came out also on creating brain health so whether you're looking at dementia Alzheimer's or stuff like that's isn't there's no perfect answer there but yeah you can see the data anything else you add to the list
the rest of it would be dependent upon your labs and your physiology yeah what we knew there you could throw in you're never going to be hurt for the most part adding vitamin D it's a very yeah common one you're gonna be on the Sun all day so well half my face will be out in the Sun all day
there'll be some sun blockage I hope so yeah I did supplement with deal last year yeah and fish oil I also supplemented with fish oil yeah could be placebo who knows is probably literature out there on this but I found it to seem mainly help asleep quite a bit those would be the standard kind of without knowing anything about you you throw in that cocktail you're talking about things that are fairly cheap yeah
again relatively yeah they have very little cross reaction unlike minerals yeah unlike even high doses vitamins you're playing a game there that you may want to be a bit careful of things like vitamin D and things like I'm making just unintended sudden unintended yeah yeah you don't wouldn't know what problem you're solving really and so you just sort of throw in stuff in there that contexting the happening even vitamin D and heavy metals
can be concerned there but it's a very rare thanks so most of the time like you're fine I feel comfortable saying like most people can jump on that train for all those can be totally fine last but not least Chris Barisford Hill Chief Creative Officer of the Americas at BBDO Worldwide so who is David and what does this mean and any other any other lessons learned or principles so David is the Worldwide chairman and Chief Creative Officer of BBDO
I worked for him for eight years and I've kind of not shy of saying he was the best boss I ever had was the best boss I ever had because he he was very clear and he was very consistent and that's what you need in leadership and so you could show him a bunch of work and he would tell you what he liked and what he chose right away
and that was that and he didn't need to split hairs he would he would come give you his response and he knew that he would make a bigger impact in this giant company by going around and saying I think this is the most right thing the most creative thing the most interesting thing and just go and do that and not be afraid to make decisions create progress
and by the way you know if he picked something that was wrong what to do we would have to go back and do it again or maybe we had one that wasn't as good as it could have been but he never inhibited progress he always facilitated progress by doing that meaning sort of catalyzing some type of forward motion exactly he never would say let me take this back let me think about it or let's pull more people into it he would just give you these gut reads and it always gave you permission to go forward
and it really taught that someone who's really pushing everyone and keeping everyone in motion just happens to always be at the center of so much and that's why you know for that eight years I mean the agency was one of the most awarded in the world and there was my little corner of the universe but there was all these other corners and he just amplified himself by empowering his people and saying a lot of yes sometimes a no but he was you know he was always
game to move forward were you able to emulate that at the time in some small way or is that something that you were only able to implement later as you had more and more direct reports or I used it I used it then because BBO at that time was David's place so which David said to do it David said let's go I don't think we ever got to look at an or chart a reporting
I don't think we ever knew that that carried muster but a lot of us love the decisions he was making and so enough of us would constantly say that's what David wants and so whether or not that was be all and all it became be all and all and so we were all involved in to make moves by myself couldn't there wasn't much I could do
the time in your own decisions no no I was kind of probably working through my own process but it was invaluable later because you do see people that in a high creative role you've really got to make things happen and you will see some people in very senior roles that really guild the lily and that really obsess over such a great expression it it is and by the way that building the lily of of someone who's looking at a two-minute case study for an award show and changing the mix on the music
eight times and you're like listen doesn't really matter and there's times to craft the hell out of it but there's also this step back and I think in our industry and in creativity fast decisions are really stepping back you know as opposed to getting in the weeds can you say more about that what I'd like to hear you riff on a little bit is how you think about fast decisions
this is a source of constant fascination for me something I revisit a lot to what extent do I prioritize like speed and just catalyzing things happening versus honing minimizing mistakes I think that's what it comes down to for a lot of people is like what error rate are you willing to accept right is it 10% I know it's hard to track these things but is it like you're willing to accept a kind of breakage of making the wrong call 10% of the time
because the speed net net over time is just a huge competitive advantage and good for what you're doing that's a long question but fair amount of how do you think about that I remember that at the end of the day it's subjective it's not mathematics it's not mathematical and so you know I've learned to trust myself and I've learned that if you a B something too long you're lost
so I think the more I get stuck in something the more I realize I need to make a fast decision because I don't think obsession when you're really deciding go no go good idea bad idea excited about this not excited about this I don't think time is your friend I think time pulls everything it slows everything down it takes the energy out of it so I think sometimes you just got to let it fly and then by the way you can correct and you can change as you go I mean
you know I've approved ads that wound up being completely different ads that were really proud of so that that's the other thing is that you know nothing is totally fixed it also strikes me that there are so many things just point from my own experience that get worse with time and more deliberation like deals and just deals structures
right negotiating often in my experience it's like the longer it takes the more that is a harbinger of pain to come right or just a bad wasteful outcome that ends up stalling out there are so many things like that where it's like okay if there's some speed to this likely the outcomes going to be worse for sure time kills all deals yeah for sure and it kills momentum and it kills energy and it takes people so if you've
been able to go if you need to take something offline for yourself just know that their muscles are going to cool they're going to take a break and they're going to you know restart and and many times you know the wrong decision can become the right decision and now here the bios for all the guests my guest today is a guest who is very relevant for me personally right now right maccune and he is relevant
because he is easily one of my favorite thinkers on all things related to effectiveness efficiency and at the end of the day quality of life and keeping your priority or priorities top of mind so that you are laser focused to do what really matters the high leverage things which are sometimes the small things done with relentless focus that deliver incredibly incredibly important outcomes so let's get to it this is a walk
in talk with Craig maccune and overall it is about how to find your purpose and master essentialism in 2024 or in the new year if you're listening to this later and the walk in talk format is something I wanted to experiment with because let's face it most of us sit too much and if we consider sitting the new smoking on some level with its health implications and I want to give credit to Kelly star at who is also a multiple time podcast
guest for I believe coining that expression we should get out and walk more part of what makes us human part of what enabled our brains to become these incredible machines they have become so powered on less electricity than a light bulb by the way is walking the fact that we perambulate the fact that we walk historically much of the day
and I wanted to also contend with some back issues that I have that are exacerbated by extended sitting and many different health issues are correlated to extended sitting so this is a direct oppositional approach to perhaps the YouTube build TV show approach which is this audio only and when I'm recording this I am out walking I have a high fidelity headset on
and Greg is doing the same we are doing something good for our bodies while we are having a fun and productive conversation and my suggestion to everyone listening is if you can do a walk and listen there is no reason for you to be parked in front of a laptop watching a video contributing to your own physical demise
or by hour if you can be out walking around listening to this also doing something good for your body and therefore for your entire life so get out try a walk and listen while we walk and talk you can be part of the conversation and that's enough preamble on the format but I really feel strongly that this is something I'm going to do more of I love to doing it
and my hope is that you will join us in walking more it is the cure all for so many things Greg McEwen who is he you can find him on Twitter at Gregory McEwen spelled MCKEOWN Greg is the author of two New York Times bestsellers mega bestsellers essentialism the disciplined pursuit of less which is a book I've read many times and then I have reread my Kindle highlights probably 15 20 times
and his second book effortless subtitle make it easier to do what matters most together they've sold more than 2 million copies in 37 languages he's also a speaker host of the Greg McEwen podcast and founder of the essentialism academy with students from 96 countries more than 175,000 people have also signed up to his one minute Wednesday newsletter
he is currently doing a doctorate at the University of Cambridge and he is as I mentioned easily one of my favorite thinkers on many many many many many different areas and he is intensely practical originally from London England Greg and his wife Anna are parents to 4 children you can find everything Greg at Greg McEwen dot com
my guest is Nolan Williams MD you can find him on Twitter at Nolan Rye RY Williams and Nolan is an associate professor within the Department of Psychiatry and Behavioral Sciences at Stanford University School of Medicine and Director of the Stanford Brain Stimulation Lab
and we're going to go deep into a lot related to brain stimulation he is a broad background and clinical neuroscience and is triple board certified in general neurology general psychiatry and behavioral neurology and neuropsychiatry themes of his work include examining space learning theory and neuro stimulation techniques development and mechanistic understanding of rapid acting antidepressants and identifying objective biomarkers that predict neuro modulation responses and treatment resistant
neuro psychiatric conditions that is a long way of saying that he specializes in looking at I would say and these are my words of course cutting edge treatments and new technology is that can be applied to treatment resistant psychiatric disorders let's just say so treatment resistant depression things that are notoriously difficult to address like OCD there are many others the ones work resulted in an FDA clearance for the world's first non invasive rapid acting
neuro modulation approach for treatment resistant depression and I've tested this myself and we get into this in the conversation he has published papers in brain American Journal of Psychiatry and proceedings of the National Academy of Sciences results from his studies have gained attention in science and the New England Journal of Medicine Journal Watch he received two Narsad young investigator
awards the Gerald L. Claremont award and the National Institute of Mental Health bio behavioral research award for innovative new scientists again you can find him on Twitter or X at Nolan Rye Williams will link to this in the show notes as well and you can find him online at Nolan R Williams dot com
no kagan ten minutes to see you great to see you really our last rodeo from an audio perspective was ages ago number 75 on the podcast now close to 700 episodes wow yeah and at that time it was how Facebook's number 30 employee quickly built for businesses and gained 40 pounds with weight training
I feel like my headlines of deteriorated over time they become very set of pedantic and pedestrian and descriptive that is better copies so I need to I need to work on that copy maybe you drafted that copy yourself actually for all I know that could have in the case we have a lot to talk about but for people who don't have any context
and can you give a little self intro great to see for soft yeah see you to see you now we're at eight million dollar businesses is pretty amazing I was number 30 at Facebook number four at meant calm I was a cubicle monkey Intel for a very brief moment which sucked which led me to this entrepreneurship journey and then I started so many
different businesses that failed some work to now help run apps to become number one side online for software deals would do about $80 million a year which is unreal it started bootstrapped in a weekend couldn't believe it when I saw that I can't believe it I remember day one of absolute effectively it's back in the day it's been crazy and you're big help with it you're super they help with getting going so thank you
they're welcome YouTube channels done pretty well million subs got a book million dollar weekend coming out to help people very similar complimentary to for a work week and we're here today Andy Galpin who is Andy Andy Galpin is a tenured full professor at California State University Fullerton where he is also co director of the Center for Sport Performance and Founder Director of the biochemistry
and molecular exercise physiology laboratory he is a human performance scientist with a PhD in human bio energetics and more than 100 peer reviewed publications and presentations it turns out he has done research his team has done research on many things that have been on this show I didn't realize some of it in advance dr Galpin has worked with elite athletes including all stars all pros and MPs psi young and major winners Olympic gold medalists and world title
and contenders across many many different sports that include MMA so for instance UFC MLB NBA PGA NFL all the acronyms Olympics boxing military special forces and much more he is also a co founder of molecular athlete by tality blueprint absolute rest and rapid health and performance you can find all things Andy Galpin at Andy Galpin dot com and you can find him on Twitter and Instagram at dr Andy Galpin spelled G a L P I N
the guest Chris Beresford Hill is best known as a creative leader in advertising he's an admin he's very very good admin he started off as an unpaid intern the journey is wild his techniques highly effective but he's not just an admin this conversation is really about coming up with good ideas how do you come up with original and good ideas that not only can say sell product but also change narratives change stories
change the stories people tell change culture on some level and I loved this conversation so let me get to the bio and then I will give some teasers Chris Beresford Hill is one of the most sought after the creative leaders in advertising in his lead brands with a combined market cap of over $1 trillion he was recently named chief creative officer of the Americas BBDO previously Chris served as North America president and chief creative officer at Ogilvy and chief creative officer at T B W A
I. His work for clients like Guinness Mountain Dew dov work day Adidas FedEx McDonald's H.B. on foot locker have driven sales while putting dent after dent into pop culture but it's not just these huge brands we also get into the early stories of how cold email to mark Cuban changed the game for him completely so we do talk about the super scrappy bootstrapped very very novice days when he made a mark and slowly built his trajectory up to the
atmosphere back to the bio Christmas teams have won every award for creativity and effectiveness many times over they even have and I didn't even realize this was a thing five campaigns in the permanent collection at MoMA is been named to add weeks list of best creatives
ad weeks creative 100 business insiders most creative people in advertising and the ad age 40 under 40 back when he was under 40 and you can find Chris Beresford Hill on LinkedIn that is the best place to connect and we'll link to that in the
show notes at Tim. Blog slash podcast but it is LinkedIn.com slash I.N slash Chris Beresford Hill the E.R.E.S. F.O.R.D.L.L Hey guys, this is Tim again just one more thing before you take off and that is five bullet Friday would you enjoy getting a short email from me every Friday that provides a little fun before the weekend
between one and a half and two million people subscribe to my free newsletter my super short newsletter called five bullet Friday easy to sign up easy to cancel it is basically a half page that I send out every Friday to share the coolest things I found or discovered or have started exploring over that week kind of like my diary of cool things it often includes articles on reading books on reading albums perhaps gadgets gizmos all sorts of tech tricks and so on
it's sent to me by my friends including a lot of podcast guests and these strange esoteric things end up in my field and then I test them and then I share them with you so if that sounds fun again it's very short a little tiny bite of goodness before you head off for the weekend something about if you'd like to try it out just go to tim.blog slash Friday type that into your browser tim.blog slash Friday drop in your email and you'll get the very next one thanks for listening